Gallery: Tips for a more restful night's sleep

Photos.com, canada.com08.25.2010

Establish a sleep schedule: Go to bed and get up at the same time every day, including weekends.

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Exercise regularly: Exercising right before bed might keep you up, but regular exercise, especially aerobic, can help you both fall asleep more quickly and sleep more restfully.Spencer Platt
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Limit napping: Daytime naps can give you a little boost in the afternoon, but make sure to keep your nap short (approximately 30 minutes) so it doesn’t rob from your night’s sleep.Photos.com
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Don’t eat or drink too much before bed: Eat dinner at least two hours before bed. Too much to drink can cause you wake up during the night for trips to the bathroom.Photos.com
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Avoid stimulants at night: Alcohol, caffeine and nicotine are stimulants, which can keep you up at night. Caffeine stays in the body for at least four to eight hours, so avoid it for eight hours before your planned bedtime.Photos.com
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Relax: Incorporate relaxation into your bedtime routine. Do the same things every night as a signal to your body that sleep is coming. Some examples are reading, listening to music, showering or bathing.Photos.com
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Comfort is key: Create an environment that is suited for sleeping. Use blackout curtains or eye masks to control the lighting, earplugs or a white-noise generator to control the noise level, a fan or humidifier to control the temperature and air quality. Choose a comfortable mattress and pillow.Photos.com
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Go to bed when you’re tired: Don’t lie in bed tossing and turning. If you don’t fall asleep within 15-20 minutes of hitting the pillow, get out of bed and do something else until you’re tired. Stress will only keep you up longer.Photos.com
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Talk to a professional before taking medication: Check with your doctor before taking sleeping pills or other sleep aids.Photos.com
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